CrossFit Coal – CrossFit
Warm-up
Warm up (No Measure)
Tabata 6 rounds each
1. Row ride or jumping jacks
2. Bottom to bottom squats
3. Alternating side plank holds
Weightlifting
Squat/press complex (6-6-6-6)
6-6-6-6
Barbell complex 3 front squats 3 push press
Metcon
Metcon (Time)
5 rounds
5 squat cleans 115/75
10 wall balls
15 double unders or paralette jumps